CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 100m Run 12 S-Leg DB/KB DL (6/side) 8 Burpee Metcon (5 Rounds for reps) Get Fit 20-40 5 Rounds 2:30 on 1:30 off 400m Run/500m Row Max Deadlifts 225/155 -You realistically should be picking the barbell up for 1 set after each run, maybe 2 small sets in later rounds. Don’t try to cram extra reps into that little window, just earn time by running at a solid pace. If your 400m is much slower than 2:00 on average, consider knocking the distance back by 50-100m as needed. WELLNESS WOD (5 Rounds for reps) 5 Rounds 2:30 on 1:30 off 400m Run Max KB Swings 35/26 Get Strong Min 45-55 (Weight) Deadlift In 10:00 Establish a Heavy Triple -Since you’ve had plenty of volume already through the previous piece, only take 3-5 sets of three in this...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 1:00 Bike (Row/Ski) 2 Wall Walks w/ :05-:10 Nose and Toes hold at top Quality Time Min 16-26 (No Measure) HS Walk Efficiency -HS Walk progression options: HS Hold, into HS shoulder taps, into HS steps towards wall, into increasing distance from wall, into practice on the floor. At any point athletes can be assigned Wall Walks to get a similar stimulus, we typically use 1 Wall Walk per 10′ HS Walk. Get Fit Min 31-56 (5 Rounds for time) Every 5:00 for 25:00 10 Push Press* 30/22 Calorie Bike (Row or Ski) 50′ HS Walk *choose your own weight on the bar, should be able to stay UB for 10 reps -Even those with HS Walk skills might find the 5:00 window a bit challenging. Calories can be scaled back as needed to give more time for...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 50 Single Unders 5 Kipping Pull Ups Get Fit Min 20-41 (3 Rounds for time) Every 7:00 for 21:00 800m Run 40 Crossover Single Unders 8 Muscle Ups (Ring or Bar) -There’s a little something to challenge everyone in this piece. “Longer” Runs, Crossovers, and Muscle Ups. Your goal is to finish the full amount of volume in the 7:00 window each round, some will do it a lot faster than others and earn extra rest. Others will pace it out more strategically. Your runs should be around 4:00, leaving you the other 3:00 to work through the higher skill movements. Muscle Ups can be a jumping/banded variation or even just some strict pull ups if needed. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 21 400m Run 80 Single Unders 8 Strict Pull Ups...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 20 Lateral Bar Hops 10 RDLs 20 Mountain Climbers 10 Muscle Cleans 10 Burpees 10 Strict Press Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 Climb the Ladder 2 Power Cleans 135/95 2 Shoulder to OH 2 Lateral Bar Burpees 4/4/4, 6/6/6, etc.. -Singles on the Cleans will likely keep your heart rate in control for longer. On that last Clean you want to be ready to hit a chunk or all of the Sh to OH reps, either using a Push Press or Push Jerk. The lateral Bar Burpee allows you to move a bit faster as you don’t have to travel far and you can stay low back and forth over the bar. WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 10 Climb the Ladder 4 S-DB Hang Clean and Jerk 35/20 2 Lateral DB...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 200m Row 20 Lateral Hops over Barbell 5 Front Squats w/ :03 hold in bottom Get Fit Min 20-35 (Time) For Time 30 Front Squats 95/65 250/200m Row (or 200m Run) 30 Box Jumps 24/20″ 250/200m Row (or 200m Run) then.. 20/250m/20/250m then.. 10/250m/10/250m 15 Min Cap -Having a solid Front Rack will pay off huge in a workout that you need to spend a lot of time in it. Even though the weight is on the lighter side, having a full grip on the bar will allow for more ability to brace through each rep and avoid fighting those dipping elbows each time. On the Box Jumps, step down after opening your hips fully at the top. WELLNESS WOD (Time) For Time 30 Goblet Squats 35/20 250/200m Row (or 200m Run) 30 Box Jumps 20″ 250/200m Row...Read more